Decline Barbell Presses


  • This movement is performed on a slightly declined bench, roughly 30 degrees. Lie down on the bench, placing your legs under the supports near the end of the bench.
  • Lay back on the bench, be sure to keep your back flat against the bench. Grasp the bar with an overhand grip, slightly wider than shoulder width. Bring the bar to your lower chest area.
  • Hold for 1 second, then press back up to the top, hold for 2 seconds.


  • This movement is a little awkward at first, use a spotter if possible. Do not bounce the weight off your chest, control the bar.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts